What if i'm lactose intolerant?

You have probably seen the milk mustache for some of your favorite stars, but you sport your own? Unfortunately, only 12% of teenage girls really get enough calcium in the diet. What is calcium? Why should I worry

about it now? Calcium is a mineral that gives bones strength. Calcium is also necessary for many functions of your body such as blood clotting and nerve and muscle function. In adolescence (eg, age 11-15 years), the bones develop rapidly and retain calcium generic lasix so that your skeleton is strong in later life. Almost half of all bone is formed over the years. It is important that you get enough calcium in your diet, because if your body does not get calcium it needs, it takes calcium from a single source, it has: the bones. This can lead to brittle bones later in life and fractures at any time. What is osteoporosis? Osteoporosis is a bone disease that develops slowly and is usually caused by a combination of genetics and too little calcium in the diet. Osteoporosis is a disease in which bones become fragile and more likely to break. Osteoporosis can also lead to a shortening of height through the collapse of the vertebrae and can lead to a stooped back. How do I know if I'm in danger? Several factors can put young people at risk of osteoporosis. They include:

Osteoporosis can be prevented. There are some risk factors you can not change (for example, race and the fact that you are a woman), but you can eat! Eat healthy foods, get some exercise and not smoking! How much calcium do I need? Children and adolescents aged 9 to 18 should aim for 1,300 milligrams per day, representing about 4 servings of high calcium foods or beverages. Each 8-gram glass of milk (or skim, 1%, 2% or more), and each cup of yogurt about 300 milligrams of calcium. Adults from 19 to 50 years should aim for 1000 mg per day. How much calcium in the foods I eat? For foods that have nutrition facts label, also% daily value (DV). To find out how many milligrams of calcium foods, take DV%, falling% mark, and add a zero. You can use the sign on the left to find out how much calcium in one cup of skim milk? 30% means that is about 300 mg of calcium per serving. Figure below shows how much calcium in some calcium-rich foods from different food groups. What foods contain calcium? You probably know that dairy products like milk and cheese are good sources of calcium, but you know what tofu and beans contain calcium, too? Even if you do not drink milk or eat cheese, you can get the calcium you need from other foods. See list of high-calcium foods at the end of this guide. What if I'm lactose intolerant? If you can not drink milk, there are many other ways to get calcium. These include soy milk, fortified juice, or Lactaid

milk (lactase enzyme that you do not have added to milk). You can also take lactase enzyme tablets before eating dairy products to help digest lactose sugar in milk. Some people who suffer from lactose intolerance can tolerate small amount of milk or other dairy products at a time. How can I get more calcium in your diet? Breakfast in a bowl of porridge with milk. Use milk instead of water when making oatmeal

. Drink calcium-fortified orange juice. Make a healthy breakfast shake cup milk or yogurt and a handful of >> << frozen fruit. Add cheese on your bagel. Most of the cheese, except cottage cheese, high in calcium. Lunch Choose milk instead of soda at school. If you do not like simple milk

try chocolate or strawberry milk. Bring a lunch of yogurt. Add cheese to your sandwich. Snacks If you like coffee with the taste of drinks, try the rich milk latte (decaf

better). Look for cereal bars or energy bars that contain calcium. Check

label to make sure the calcium in the list. Make hot cocoa with milk instead of water. Eat broccoli dipped in the fall of vegetarian made with plain yogurt. Eat cheese sticks or almonds. Is yogurt after school snack. Dinner in macaroni and cheese with milk or broth style soups. Prepare canned tomato soup with milk instead of water. Add tofu to intensify fries. Includes more beans (beans) in your food. Make lozani or other dishes, pasta with ricotta cheese. Eat pizza. In pudding with milk or frozen yogurt for dessert. What if I just can not get enough calcium in their diets <<? Best >> try to meet your calcium needs through with rich calcium foods and beverages, but some teens hard to fit into 4 servings of food high in calcium per day. If you do not like dairy products or calcium fortified juice or soy milk, you may need calcium. Calcium carbonate (eg, Tums

) and calcium citrate (eg, Citracal

), and is a good choice. When choosing supplements, follow the following:

Most calcium supplements are from 200 to 500 milligrams of calcium. Remember, your goal is 1300 mg per day. If you have to take more than one supplement per day, it is best to take them at different times of day, because your body can absorb about 500 mg of calcium at once. Do not count on all of your calcium with your multivitamin. Most basic multivitamin / mineral pills have very little calcium in them. Look for calcium, vitamin D is added. Vitamin D helps the body absorb calcium. Avoid oyster shell calcium supplements or natural source. They may have lead or aluminum in them and not recommended. Know that your dietitian or health care provider can help you with recommendations that the addition will best suit your needs. Written and reviewed Vitamin D is fat-soluble vitamin that helps the body absorb and use calcium. It also helps the immune system effectively reduces inflammation and ... .